Intermittent Fasting

It's simple: you eat within a set time, and rest from food the rest of the day. It's not about what you eat, but when.

• 0–4 h
  Digesting. Your body uses your last meal.
• 4–12 h
  Switching. Blood sugar drops. Stored energy kicks in.
• 12–16 h
  Fat burning. Your body starts using more fat.
• 16+ h
  Deep fast. Hunger often calms down. Cells start repairing.

Choose a schedule that fits your lifestyle. Beginners usually do best with shorter fasting windows and gradually progress.

• 12:12Easiest start. Just stop late-night snacking.
• 14:10A small step up. Eat dinner a bit earlier.
• 16:8Most popular. Usually means skipping breakfast.
• 18:6For when 16:8 feels easy.
• 20:4Advanced. Try only after a few weeks.
• OMADOne meal a day. Not for beginners.

• Helps you eat less without counting calories
• Steadier energy once your body adjusts
• Better blood sugar control
• Fewer snacks, simpler meal planning

• Start small. Begin with 12:12 for a week.
• Drink water. Water, black coffee and plain tea are fine.
• Eat real food. Protein, veggies and healthy fats keep you full.
• Break gently. Start with something light, like eggs or soup.
• Listen to your body. Feeling dizzy or sick? Eat something.

• Overeating when the window opens
• Not drinking enough water
• Jumping straight to OMAD
• Sleeping too little

• Pregnant or breastfeeding women
• Children and teens
• People with eating disorders
• People with diabetes or on medication (ask a doctor first)

• Morning: Drink water first thing. Black coffee or plain tea is fine during the fast.
• Mid-fast: Stay busy. Light activity like walking can reduce hunger and improve mood.
• Evening: Avoid heavy meals right before bed. A consistent sleep schedule helps regulate hunger hormones.
• Meals: Build plates around protein, vegetables, whole grains, and healthy fats for lasting fullness.